Good evening PAX of F3 Greenwood! With the Iron PAX Challenge (aka any boot camp on any day at any AO in The Wood) going on, YHC wasn’t expecting a large crowd this morning. A solid 6 pack of PAX was perfect for the work planned. YHC promised strength training and it was delivered. Had something else planned, however the PAX wanted strength stuff, so I brought the IPDs (Implements of PAX Destruction) that Alpo and I came up with for this workout. Basically they are a 3 1/2 feet stick of 1″ cold rolled round bar with 4 shaft collars on each in order to put two coupons on to get more weight. With two coupons and the bar, they about 80 pounds or so. Was good to have them back in the gloom. Here’s what went down:

Conditions: Humid

Disclaimer: Given

Warmup: 20 cut the grass (slow cadence to get a good stretch in), 20 side straddle hops (IC)

Work:

Split PAX into two teams, everyone grabbed a coupon, lined up in front of the pull up bars, directly across from the IPDs that were set up and loaded at the treeline.

DORA style workout:

150… Idk what to call these… Let’s go with Coupon Bear Complexes Rep is you pick up the coupon from the ground, front rack it, do a thruster, then do a back squat with the coupon behind your head. Added bonus was a tricep extension after the back squat with coupon. While PAX 1 ran to the tree line for 10 curls with the IPDs, PAX 2 and 3 did the work. PAX 1 returned swapped with another PAX for the curls… you get the idea…

300 Double Block Chest Presses/10 Bent over rows with IPDs – One PAX ran out for the Bent Over Rows, while other two PAX worked on the reps. More on this later

500 Flash Abs/5 curls with IPDs – Hopefully you’re catching onto the pattern now… Flash abs are as you’re doing a continuous flutter kick, you do a crunch. The crunch is counted as the rep.

21/15/9 – Pull ups, Merkins, Dips

Recover called at 5:55 due to a couple PAX leaving… Guess that work was tougher than YHC thought…

Prayer requests: Weavers M, Praise for Blu’s healthy grand baby with 2 more on the way, Unspoken

Announcements: IPC at Fury Thursday, Clown car for F3 Classic City on 9/26

NMMS:

Coupon Bear Complexes are tough. Was a great movement with lots of moans and groans. Might have lost some friends. Of course, that’s usually a good indication of a good Q anyway at Fury, so YHC is alright with it. Haha! Love y’all. Mean it.
Double Block Chest Presses are tough. It was challenging to get down and get both blocks situated. Was awesome to see the PAX working together as a team to get the PAX that went down to situated before taking off to do the work at the tree line. I Am Third in practice. Team, Teammates, Self. TClaps…
Flash Abs are tough. PAX encouraged each other and worked great together keeping the reps added and counted properly.  My thoughts are that they (understandably) didn’t want to do any more than required.
21/15/9 was tough. Especially with the work already completed. Great job getting it done.
Solid effort by everyone there. The work wasn’t easy. Wasn’t supposed to be. At one point, Chipper said that this was hard. I agreed and said that if it was easy, we’d have more PAX in attendance. Teams were Chipper, Weaver, and Blu and Inspector, Foreclosure, and myself.

Thanks for coming out!

Second Chance